Three quick checks before every session. If any flag — rest 48 hours before loading again. Honest self-assessment is the most important exercise in this program.
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No swelling — both knees the sameCompare sides. Any puffiness, warmth, or fullness in the surgical knee means the joint is still reactive. Train on a swollen knee and you'll set yourself back by weeks.
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No warmth around the jointRun the back of your hand across both knees. The surgical side should not feel noticeably warmer. Warmth = inflammation. Loading an inflamed joint = setback.
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Walking pain under 2/10Walk across the room before your session. Pain at rest or with normal gait above 2/10 means reduce load or rest today. Soreness from training is expected — sharp or joint-line pain is not.
Anterior knee pain 3–5/10 during isometric sets in Block 1 is therapeutic. This check is about before you start — joint status, not muscle soreness.